{"id":36271,"date":"2025-09-03T15:16:46","date_gmt":"2025-09-03T19:16:46","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36271"},"modified":"2025-09-05T13:01:14","modified_gmt":"2025-09-05T17:01:14","slug":"slow-digestion","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/slow-digestion\/","title":{"rendered":"6 Lifestyle Factors That Slow Digestion"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Feel like your digestive system is constantly dragging its feet? A recent <a href=\"https:\/\/www.mdvip.com\/about-mdvip\/press-room\/two-thirds-americans-are-living-gut-issues-unaware-health-consequences\" target=\"_blank\" rel=\"noopener\">Medical Doctors Value and Integrated Prevention (MDVIP) survey <\/a><\/span><span style=\"font-weight: 400;\">found that nearly two-thirds of Americans deal with ongoing digestive issues like gas, bloating, and abdominal discomfort. Clearly, the issue is more pervasive than the occasional \u201cate too much pizza last night\u201d struggle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your digestion is running smoothly (which looks like feeling comfortable after eating, maintaining stable energy levels, and having regular and easeful toilet time), it\u2019s easy to take it for granted. But when your system isn\u2019t working well, the bloating, gas, constipation, heartburn, or feeling overly full after eating even small amounts can be impossible to ignore, warns naturopath <\/span><span style=\"font-weight: 400;\">Kiera Lane<\/span><span style=\"font-weight: 400;\">, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. \u201cBecause the gut is the body\u2019s nutrient gateway, trouble here can ripple outward, impacting everything from your mood and energy to your skin and hormone balance,\u201d she explains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Obviously, <\/span><i><span style=\"font-weight: 400;\">what<\/span><\/i><span style=\"font-weight: 400;\"> you eat significantly impacts your digestion. However, you might be underestimating how much lifestyle factors like stress and skipping meals can throw your system out of whack. <\/span><span style=\"font-weight: 400;\">The good news: A few strategic shifts can make a big difference. Below, experts share the causes of slow digestion, along with practical fixes and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\" target=\"_blank\" rel=\"noopener\">gut-friendly supplements<\/a> to help you feel better and have more energy.<\/span><\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS<\/strong><\/em>:<em><em><em><span style=\"font-weight: 400;\">\u00a0<\/span><a href=\"https:\/\/aznaturalmedicine.com\/team\/dr-kiera-lane-nmd-lac-diplac-faborm\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Kiera Lane<\/span><\/a><span style=\"font-weight: 400;\">, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and director of Arizona Natural Medicine. <a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\">\u00a0Jenna Volpe<\/a>, R.D.N., L.D., C.L.T., is a functional dietitian.<\/span><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><strong>1. Chronic stress<\/strong><\/h2>\n<p><a href=\"https:\/\/news.gallup.com\/poll\/642704\/americans-sleeping-less-stressed.aspx\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Nearly half of Americans report <\/span><\/a><span style=\"font-weight: 400;\">feeling stressed frequently, and our guts feel the effects. When you\u2019re stressed out, part of your body\u2019s response is to <\/span><span style=\"font-weight: 400;\">send blood away from your digestive tract<\/span><span style=\"font-weight: 400;\"> instead of to it, explains Lane. As a result, your stomach empties more slowly, stomach acid and enzyme production decrease, and your gut bacteria balance begins to shift\u2014all of which make it harder to break down food efficiently.<\/span><\/p>\n<p><b>The fix: <\/b><span style=\"font-weight: 400;\">These days, pretty much all of us need daily habits and practices that support stress management, whether it\u2019s a morning walk outside, meditation, or simple moments of silence, Lane says. These simple actions help the body switch back into \u201crest and digest\u201d mode.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In many cases, we may need extra help from specific nutrients and herbs. <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/magnesium-glycinate-400-mg-120-capsules\/vs-3026\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Magnesium glycinate<\/span><\/a><span style=\"font-weight: 400;\"> can <\/span><span style=\"font-weight: 400;\">help reduce stress and anxiety<\/span><span style=\"font-weight: 400;\">, while also stimulating digestion by relaxing muscles in the digestive tract, explains <\/span><span style=\"font-weight: 400;\">functional dietitian<\/span> <span style=\"font-weight: 400;\">Jenna Volpe<\/span><span style=\"font-weight: 400;\">, R.D.N., L.D., C.L.T. <\/span><span style=\"font-weight: 400;\">\u201cNervine herbs such as <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/lemon-balm-2-fl-oz\/vs-7292\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">lemon balm<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/ashwagandha-120-capsules\/vs-6601\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ashwagandha<\/span><\/a><span style=\"font-weight: 400;\"> can also help to reduce the stress response in the body, which can help move people out of a \u2018fight or flight\u2019 state into a \u2018rest and digest\u2019 nervous system state.\u201d<\/span><\/p>\n<h2><strong>2. Overeating (or constant grazing)<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019ve probably heard that moderation is key for weight loss, but you may not realize the advice is relevant for general gut function, too. Put simply, eating large portions forces your stomach to work harder and longer to break food down, leading to discomfort, bloating, and reflux, explains Lane. Eating (even small amounts) constantly also affects your system. \u201cGrazing every hour or two interrupts the gut\u2019s migrating motor complex, a natural cleansing wave that helps clear out the small intestine between meals,\u201d Lane shares.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplements-for-bloating\/\" target=\"_blank\" rel=\"noopener\">The Best Supplements To Try If You&#8217;re Prone To Bloating<\/a><\/strong><\/p>\n<p><b>The fix: <\/b><span style=\"font-weight: 400;\">Try your best to stop eating when you feel about 80 percent full (think satisfied but not stuffed) to avoid overworking your stomach, suggests Lane. She also recommends giving your body a break by spacing meals three to four hours apart. \u201cThis not only supports comfortable digestion, but also allows your gut\u2019s natural \u2018cleaning cycle\u2019 to sweep away leftover food particles and keep things moving smoothly.\u201d<\/span><\/p>\n<h2><strong>3. Too little movement<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">You already know exercise is a big deal for your overall health, and, yep, your digestion is included in that! Sitting for long stretches can slow peristalsis, the wave-like muscle contractions that move food through your GI tract, explains Lane. When that movement stalls, digestion can feel sluggish and <\/span><span style=\"font-weight: 400;\">constipation becomes more likely<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>The fix:<\/strong> Taking a quick, five- to 10-minute walk after you finish a meal can be enough to gently wake up your digestive system and help keep things moving, according to Lane. On packed days when a walk isn\u2019t realistic, even standing up to stretch or move around for a few minutes can help get things moving.<\/span><\/p>\n<h2><strong>4. Skipping meals<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">While munching all day isn\u2019t a good move, going too long without eating can cause your digestive system to <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/digestive-enzymes-and-digestive-enzyme-supplements\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">produce fewer digestive enzymes<\/span><\/a><span style=\"font-weight: 400;\">, the proteins responsible for breaking down your food. When this occurs, gut motility (the process of food moving through your GI tract) can also slow down, warns Lane.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWhen you skip a meal and let yourself get overly hungry, your digestive system won\u2019t be fully primed to handle that sudden influx of food, resulting in that heavy, uncomfortable feeling (bloating, gas, sluggishness),\u201d she says.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/metabolic-health-mistakes\/\" target=\"_blank\" rel=\"noopener\">4 Metabolic Health Mistakes That Tank Your Energy<\/a><\/strong><\/p>\n<p><b>The fix: <\/b><span style=\"font-weight: 400;\">Again, trying to eat every three to four hours during the day will keep your digestive system active and ready, Volpe says. Also important: \u201cAt each meal, include a balance of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein<\/a>, complex carbohydrates, and healthy fats, not only to help maintain a steady digestive rhythm, but also to support consistent energy levels and achieve better nutrient absorption,\u201d she adds.\u00a0<\/span><\/p>\n<h2><strong>5. A low-fiber diet<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Fiber plays a crucial role in gut health<\/span><span style=\"font-weight: 400;\">: It adds bulk to your stool to help it move more easily through your intestines, encourages the muscle contractions to keep that food moving, and feeds the good bacteria in your microbiome.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-not-eating-enough-fiber\/\" target=\"_blank\" rel=\"noopener\">you don\u2019t eat enough fibe<\/a>r, stool moves more slowly, which can lead to constipation, weakening gut motility and compromising healthy gut bacteria over time, warns Volpe.\u00a0<\/span><\/p>\n<p><b>The fix: <\/b><span style=\"font-weight: 400;\">Most adults need 20 to 35 grams of fiber per day, but many fall short, according to the <\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dietary Guidelines for Americans<\/span><\/a><span style=\"font-weight: 400;\">. \u201cThe best and most direct way to <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/benefits-of-a-high-fiber-diet\/\" target=\"_blank\" rel=\"noopener\">increase fiber intake<\/a> is to eat more fruits and vegetables, swap refined grains for whole grains, and reach for functional foods high in fiber such as <a href=\"https:\/\/www.vitaminshoppe.com\/p\/garden-of-life-organic-golden-flaxseed-organic-chia-seed-12-oz-seeds\/gu-1251\" target=\"_blank\" rel=\"noopener\">chia seeds<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/garden-of-life-organic-golden-flaxseed-organic-chia-seed-12-oz-seeds\/gu-1251\" target=\"_blank\" rel=\"noopener\">ground flaxseeds<\/a>, or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\/psyllium\" target=\"_blank\" rel=\"noopener\">psyllium husks<\/a>,\u201d says Volpe. \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">Fiber supplements<\/a><\/span><span style=\"font-weight: 400;\"> can also be a helpful way to boost fiber intake when dietary fiber intake from food isn\u2019t meeting daily requirements.\u201d<\/span><\/p>\n<h2><strong>6. Not enough fluids<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Even if you hit your fiber goals, your digestive system can still stall without enough fluids present. \u201cWater plays a key role in softening stool and helping it move smoothly through your intestines,\u201d says Volpe. \u201cSkimping on fluids can make stools hard, dry, and difficult to pass. What\u2019s more, increasing fiber intake without also upping hydration could make constipation worse or, in rare cases, lead to intestinal blockage.\u201d<\/span><\/p>\n<p><b>The fix: <\/b><span style=\"font-weight: 400;\">Volpe recommends drinking fluids\u2014ideally water\u2014consistently throughout the day and with each meal. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7000532\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> suggests warm or room-temperature liquids may be more soothing for sluggish digestion. You can go the extra mile by sipping warm water with a squeeze of fresh lemon juice in the morning or incorporating digestion-loving <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/herbal-teas\" target=\"_blank\" rel=\"noopener\">herbal teas<\/a> like ginger or peppermint.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Feel like your digestive system is constantly dragging its feet? A recent Medical Doctors Value and Integrated Prevention (MDVIP) survey found that nearly two-thirds of Americans deal with ongoing digestive issues like gas, bloating, and abdominal discomfort. Clearly, the issue is more pervasive than the occasional \u201cate too much pizza last night\u201d struggle.\u00a0 When your<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/slow-digestion\/\">Read More <span class=\"screen-reader-text\">6 Lifestyle Factors That Slow Digestion<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":36275,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-36271","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Lifestyle Factors That Slow Digestion | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Have a sluggish system? 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